Protein for seniors is a crucial element of any diet, and strength and energy foods include whole grains, protein powders, lean meats, and more. There are many clear advantages to consuming more protein that specifically benefit seniors, such as building muscle and stabilizing glucose levels.
Protein is all the rage these days. From social media influencers pushing protein-heavy meals to gym aficionados flexing their latest supplements, it seems as if protein has taken over American culture.
However, it is important for seniors in Carroll, OH, to approach protein intake with discretion and nuance. Here are some of the key benefits of protein and the easiest ways that you can incorporate it into your lifestyle.
While the protein fad may be a bit overblown, one fact remains true: When consuming the correct amount, it is still incredibly beneficial for your health and well-being.
As we age, the metabolism tends to slow, leading to quicker weight gain. While cutting calories is a solution, exercise and increased protein consumption can speed up your metabolic function, making it less stressful to eat your favorite foods.
Building muscle is still crucial for seniors to maintain strength and autonomy in their everyday lives. Protein helps the body recover from your workouts and aids muscle growth.
A diet high in fat and carbohydrates often leads to increased cravings. Protein, on the other hand, helps you feel more satiated, meaning you are less likely to reach for that slice of cake at a party or popcorn at a movie night.
Protein slows the digestion of all foods that you eat, including carbohydrates. When the bloodstream absorbs carbohydrates more slowly, it prevents sudden spikes in glucose.
As a senior, you may be wondering how exactly to incorporate more protein into your diet. Here are some easy and healthy protein-rich ingredients to add to your meal plan.
Protein powders are popular because they are an easy way to bulk up on your protein for the day. Simply mix the recommended amount of powder with milk or water and drink the shake. You won't have to worry about sitting down for a meal or calculating your exact protein consumption when it is right on the container.
Protein shakes are ideal for seniors who may also need more nutritional help overall. Additionally, they don't require excessive chewing, good for seniors with sensitive teeth or gum issues.
While red meat does have quite a bit of protein, it can be detrimental to your health, especially if you have a history of cardiovascular issues. Consider lean meats instead, such as fish or chicken.
Dairy is a one-two punch when it comes to seniors, as it provides protein as well as calcium. Many seniors who suffer from osteoporosis can benefit from increased calcium.
Dairy is easy to incorporate into your diet and makes for a good snack. Whether it is a cup of yogurt or a cottage cheese bowl, you can expect something delicious and nutritious.
Your exact protein requirements will vary based on your age and medical history. The National Council on Aging states that seniors over the age of 65 should consume 1 to 1.2 grams of protein per kilogram every day.
Eating protein-rich foods or drinking a protein shake is most beneficial after a workout, according to HHS. Ideally, you should eat a small snack made of carbohydrates before you exercise for the burst of energy you will need to complete the workout.
After you have finished exercising, a light snack of protein and carbohydrates is the best solution for replenishing your energy reserves and encouraging your body to build muscle.
Before you increase your protein intake, it is crucial to talk to your healthcare team. They can evaluate your medical record to determine the right amount of protein that fits your needs.
Some conditions do not respond well to excess protein. For instance, those with liver or kidney issues may have more trouble processing protein, which will lead to strain.
Although today's culture stresses the importance of incorporating protein into your diet, there is such a thing as too much. As with any type of nutrient, it is important to maintain balanced protein consumption so your body functions properly.
Too much protein can lead to dehydration in seniors. If you have existing kidney problems, an excess amount of protein may aggravate your kidneys or exacerbate your symptoms, according to Harvard Health.
Protein, especially in dense forms, is often more calorie-heavy than other types of foods. As a result, you may experience unexpected weight gain, even if you are working out and focusing on balanced senior diets.
Too much protein can also cause digestive discomfort and general GI problems. When paired with a lower fiber consumption, you may suffer from constipation, which can range from uncomfortable to deadly if left untreated.
Keep an eye on your heart and cardiovascular function as well. Be mindful of how much protein you consume from red meat versus healthier alternatives, such as seafood and plant-based proteins.
Dietary needs in aging can become complex, but protein for seniors remains an important element of almost any meal plan. With the right meal plan, along with a strong exercise regimen and other lifestyle factors, you can smoothly incorporate protein into your life and reap the many benefits.
At Carroll Place Assisted Living, healthy meals in assisted living are integral to providing our residents with a high quality of life. With chef-prepared meals and an abundance of health and wellness options, we ensure that senior residents have active and fulfilling lifestyles.
Are you ready to transition to assisted living? Reach out to Carroll Place to learn more about all that our community has to offer, or visit us in person to see it for yourself. Contact us today!